Overspeed Training: What, Why, When, How

With the NFL draft going on, one of the hot topics is speed. Do these elite college athletes have the speed required to play in the NFL? The majority of these athletes have spent a great deal of time in the off-season training in order to hone their speed and strength to be in optimal position for this transition. Training for speed entails countless philosophies, methods and modalities. I have discussed our philosophy and methods in a number of articles. One of the methods we have not discussed is Overspeed training. Unlike Resisted sprint training, addressed HERE, overspeed training has a very specific time and place.

Overspeed training refers to the use of the environment or artificial stimulus to create a velocity that the athlete cannot naturally attain on their own. As we continue through this article we will discuss the number of options that are out there. This type of training is important for liner speed development in mature and developed athletes. When athletes are younger they are able to attain faster speeds by improving their running mechanics, strength and power. However, as the athletes mature and these characteristics begin to plateau the body is looking for a different type of adaptation.

We have spoken in the past about the fact that sprinting is a hindbrain exercise. This means that very little thinking is done during sprinting. Due to this, you can’t think your way into going faster. You are not able to mentally strain and force your arms and legs to move faster. In order to get to that next speed, our body must recognize the speed. This is where overspeed becomes important.  By using the environment and external assistance a velocity is able to be achieved that is only slightly above what the body is able to do on its own. When introduced to this speed the body is able to begin to recognize it and adapt.

It is important to stop for a moment to mention that there are a few things to be very aware of throughout. When this new speed is introduced there should be no visible breakdown in the mechanics of the running form. There should also be no adjustment to the landing position of the foot in relation to the body. The athlete must be able to continue to control their form and technique throughout the drill. After all, they must be able to recreate the movement.

Now, getting back to training. This tool has a specific time and place. As mentioned before, this method of training is only for athletes that have optimized their running form, and improved their strength and power over a number for years to the point where further increases would take months or years.

In a training cycle, assuming a one year training cycle, overspeed training should be introduced at the beginning of the in-season with minimal doses and increased as the season progresses. Ultimately, this tool will be used primarily as preparation for the competition phase. The initial minimal dosing throughout the season is used to initiate the body to this style of training so as not to over stimulate the body going into the final phase of competition (playoffs, championships).

So, what are our options for overspeed training? I believe there are four potential opportunities, however, there may only be a few that are realistic for your situation.

Arousal

I believe one of the most overlooked forms of over speed is arousal. Meaning the ability to increase motivation to perform a movement. There are multiple options that fall under this category:

·         Good Days

·         Music

·         Competition

·         Cheering

Something as simple as an athlete having a good day can be motivation enough for that individual to run well. This could include a good grade on an exam, attention from a desired classmate, or an encouraging word from a parent/ teacher.

For athletes that tend to practice without music, the addition to music at practice can be enough to motivate them. We know the effects that music can have on individual’s mood, so the introduction at practice can, potentially, enhance the mood of the entire practice.

Any former track athlete knows the importance of good competition. Track athletes and coaches will devote hours to researching the “perfect conditions”. This entails a “fast” track, good weather and most importantly, good competition. The opportunity to have someone running at your side pushing you can be enough motivation to take a couple hundredths or evens tenths of a second off of your time.

Finally, cheering. Anyone who has listened to Tony Holler speak will recognize the gauntlet runs. This is a timed 40 yard dash with both sides of the running lane lined with teammates cheering you on as your run your 40.

These four methods can be enough to help motivate athletes to achieve a velocity and time previously unattainable. Additionally, these are things that are all easy enough to do, for any coach, on a regular basis. The most important point with many of these ideas is that you cannot force it. Each of these methods are great options, but if it is a down day for the athlete, then it is a down day. No amount of coaching or persuading is going to pull them out of that funk enough to run optimal times. Assess the individual.

Wind Aide

The next option that I would recommend is wind aide. This tends to be the next easiest and safest assistance to find. The most difficult part about wind aide is that you cannot predict it. It is hard to put this in your practice plan, not knowing what you will have each day. However, along with the previous idea of assessing your athletes. This is something that should be assessed. Just because you have wind at your back does not mean that you should feel obligated to take advantage of it with an entire group. It could potentially be advantageous for some and detrimental to others. Again, assess the individual.

Down Hill

The next best option that I would recommend is downhill sprinting. I do not rank this third because I do not like it more than the others. I rank it here because it is so difficult to find the right area to perform a downhill sprint. Research shows that the downhill sprint should be conducted on a slope roughly 3-5% in grade. This means the slope should be barely noticeable. However, if you are able to find the proper incline this tool can prove invaluable and should be used weekly, whether for incline or decline running. The additional benefit to finding the proper hill is the consistency. This slope will stay the same no matter what, unlike wind aide, or the difference in arousal levels between a certain playlist compared to another when addressing music as motivation. The consistency of the hill allows the athlete to adapt to it and begin to truly thrive on it.

Towing

The final option for overspeed training would be towing. Towing refers to an athlete being pulled by tether, band, or cord in order to produce a velocity that is higher than normal. Towing is the last option on my list as it can be the most dangerous and the least productive when not performed properly. The difficulty with towing is creating the appropriate assistance without overtowing and dragging the athlete through the drill. At that point it is becoming an exercise in deceleration abilities.

One apparatus that I have seen used with success is the 1080 Sprint. This device allows the coach to dial in the resistance or assistance based on the athletes, drill, and distance. The device also includes a clutch allowing for moments of relaxation within the stride so that the device is not pulling at an inopportune time.

If I decide to use towing as opposed to any other method I will be sure that I am the only one towing athletes, I will allow a build up prior to adding assistance, and  the assistance will be minimal. Again, the goal with the exercise is to create enough assistance that the athlete is able to recognize the slightly higher velocity but not so much that it has an effect on the stride or mechanics.

Overspeed training creates an opportunities for athletes to gain an edge when it comes to overall speed and maximum velocity. It is the added stimulus needed to help the body recognize what that new velocity entails. As long as athletes and coaches follow proper guidelines and periodization this can bring benefit to all athletes.